Rabbit Pose anatomy
Rabbit Pose · Sasangasana · Tư thế con thỏ
Rabbit Pose mainly works rectus abdominis; it stretches erector spinae, multifidus, quadratus lumborum, rhomboid major; transversus abdominis, quadriceps, biceps brachii stabilize.
Opening the 3D model…
From Child's Pose, reach back and hold both heels (thumbs on the outside of the heels, fingers wrapping around them), tuck the chin toward the chest and bring the forehead close to the knees. Inhale and lift the hips high, rolling from the forehead onto the crown and rounding the spine from the tailbone up to the nape; the crown rests on the floor just in front of the knees, thighs slightly behind vertical (as in the 3D model), hips never pushed forward past the knees. Exhale, keep the arms straight and pull gently on the heels to round the back further. Most of the weight is on the shins and knees; the head carries very little. The whole back, the back of the neck and the area between the shoulder blades are stretched; the abdominals contract lightly to hold the curl. Don't turn the head while the crown is on the floor. Come out slowly: lower the hips to the heels, lift the head last and rest in Child's Pose. Avoid it with neck pain, a cervical disc problem, high blood pressure, glaucoma or during pregnancy; put a folded blanket under the head and knees on a hard floor.
Muscles in this pose
Working (contracting): Rectus abdominis
Stretching: Erector spinae, Multifidus, Quadratus lumborum, Rhomboid major, Trapezius, Splenius capitis, Levator scapulae, Gluteus maximus, Tibialis anterior
Stabilizing: Transversus abdominis, Quadriceps, Biceps brachii, Wrist flexors
Why these muscles work or stretch
- Rectus abdominis · Working (contracting): Contracts gently to curl the spine
- Erector spinae · Stretching: Lengthened along its whole length as the back rounds
- Rhomboid major · Stretching: The area between the shoulder blades is stretched
- Splenius capitis · Stretching: The back of the neck lengthens with the chin tucked
- Gluteus maximus · Stretching: Gently stretched by hip flexion
- Tibialis anterior · Stretching: Tops of the feet on the floor
- Quadriceps · Stabilizing: Holds the hips up over the knees
- Biceps brachii · Stabilizing: Steadies the elbows as the arms pull on the heels
- Wrist flexors · Stabilizing: Support the hands' grip on the heels
Practice cues
- Rest on the crown, not the forehead; weight on the shins, not on the head
- Lift the hips high, almost over the knees, and round the back one vertebra at a time
- Arms straight, pull gently on the heels, chin tucked toward the chest
Benefits
- Stretches the whole back, the back of the neck and between the shoulder blades
- Improves the spine's mobility in rounding
- Lightly engages the abdominals to hold the curl
Cautions / contraindications
- Avoid with neck pain or a cervical or lumbar disc herniation
- Avoid with uncontrolled high blood pressure, glaucoma or retinal problems
- Avoid during pregnancy
- Use caution with knee pain; put a folded blanket under the knees and head
Easier variations
- Stay in Child's Pose and lift the hips only slightly, forehead down
- Put folded blankets under the head and knees and keep the hips lower
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Child's Pose Balasana
- Cat Pose Marjaryasana
- Ear Pressure Pose Karnapidasana
- Wide-Knee Child's Pose Adho Mukha Virasana
- Tortoise Pose Kurmasana
- Seated Forward Bend Paschimottanasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)